One of the easiest (and tastiest) ways to incorporate more fruits and vegetables into your diet and reach your health goals is to include them in smoothies. It’s a healthy solution to the sweet cravings we get throughout the day. In addition, they are an ideal choice for hot summer days as they are cool.
All you need is a blender and…
- Fruits and vegetables: They are considered among the best sources of soluble and insoluble fiber, which promote good digestive system functioning.
- Milk, yogurt or kefir: By adding at least one protein-rich ingredient, you make the smoothie more filling. At the same time, you get probiotics and an energy boost.
- Nuts and seeds: Good fats will help your body absorb the fat-soluble vitamins (A, D, E, and K) found in other ingredients.
If you’re a smoothie lover or just want to experiment with something new, try recipes that suit your taste and meet your needs:
Good morning
If you want to wake up with a smile, researchers at the University of Otago in New Zealand suggest putting kiwi in your smoothie. According to a study published in The British Journal of Nutrition, kiwifruit improved participants’ vitality and mood in just four days, with maximum benefits achieved in about two weeks.
For two glasses you will need:
- 3 kiwis
- 1 mango
- 500 ml of pineapple juice
- 1 banana
Execution
Whisk all the ingredients together until you get a mixture of the desired consistency.
Smart information: Kiwi is the richest fruit in vitamin C (92.7 mg per 100 grams). In fact, the content of this vitamin is 20% higher than oranges.
Goodbye, hot flashes
Sweating and hot flashes are two of the most common and troubling symptoms of menopause. Green leafy vegetables like spinach are full of vitamins, minerals and phytochemicals that support hormonal balance and overall health.
For one glass you will need:
- 1½ fl. stay
- 1 apple
- 2 tablespoons cashew butter or other nut butter
- 1½ fl. unsweetened almond milk or other low-fat milk
Execution
Beat all the ingredients in a blender and add a little honey if you like.
Smart information: Why cashew? Because they contain calcium, which is important for bone health and blood pressure regulation.
Razor mind
Our brain loves berries. Blueberries improve communication between brain neurons, thus preventing dangerous inflammations that affect memory centers.
For one glass you will need:
- 1½ fl. blueberries or mixed berries
- 1 fl. kefir
- 1/2 medium banana
- 2 tablespoons of almond oil
- 1/2 tsp. vanilla extract
Execution
If desired, blend all ingredients in a blender with ice.
Pro tip: Researchers at the University of Reading suggest boosting your smoothie with a handful of blueberries.
Sweet dreams!
Who said smoothies are just for breakfast? Bananas are rich in potassium and vitamin B6, which are important for the synthesis of the sleep hormone melatonin.
For one glass you will need:
- 1 banana
- 250 ml unsweetened almond milk
- 7 almonds
Execution
Beat all the ingredients well in a blender until the almonds are melted.
Fun fact: Almonds are a rich source of magnesium, which has a soothing and calming effect on the nervous system.